AM
Swim - 5 min warm up
+
Swim 25 m @ 60% free style
10 push ups pool side
rest 30 sec x 5
(rest 5 min)
+
dive in - swim 25 m free style @ 100%
rest 1 min x 5
+
free style as long as you can continuous and comfortable
rest 3 min x 3
PM
Hills:
10 min light run warm up
+
40 sec bounding run uphill - not a sprint - more of a high knee run with a little bound in each step
run easy down for 3-4 min x 6
+
10 min easy run cool down - work on pace!
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